You can use a barbell or dumbbells. Perform 3 reps every 45s or 60s. Pick a weight that is 50-60% of your 1RM bench press. Keep vertical forearms, whole body engaged, and be fast and intentional out of the bottom.

9 x 3 Incline Bench Press

https://www.youtube.com/watch?v=EtCqDGd56NY

Conditioning

Today should be focused on more quality than speed and numbers. The only movement that should be done quick are the ball taps.